16 Aug CrossFit WOD, August 17, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Aug 17
Warm Up
<p>3 sets:<br />5 Clean Grip Deadlifts<br />5 Muscle Clean + Strict Press<br />5 Hang Squat Clean<br />5 Push Press<br />5 Squat Clean and Push Jerks<br />* perform with a PVC pipe or empty bar *<br /> <br />2. Strength Prep<br /> Athletes will spend 10-12 minutes building to a heavy single on Squat Clean and Push Jerk with a barbell. Rep is performed as a squat but can be adjusted to a power clean and push jerk. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.<br /> </p>
Clean + Push Jerk
<p>1RM Squat Clean and Push Jerk<br />10-12 minutes</p><p>* rest as needed between lifts *</p>
Prep
<p>2 sets:<br />5 Kettlebell Swings<br />5 Wall Balls<br />3 Chest to Bars</p>
Metcon (Time)
<p>For Time:<br />50 Kettlebell Swings (53/35)<br />30 Wall Balls (30/20)<br />20 Chest to Bars<br />30 Wall Balls (30/20)<br />50 Kettlebell Swings (53/35)</p><p> </p><p>Time Cap 18 Min </p>